Next time you get a hankering for sweets at bedtime, whip up this peanut butter protein bomb from Men’s Health nutrition advisor Michael Roussell, Ph.D.
It’s packed with casein, a protein found in dairy products. Casein contains chemicals called casomorphins that promote relaxation and induce sleep, Roussell says.
Plus, it helps build muscle while you’re out cold. A recent Dutch study found that drinking a casein shake before bed increased protein synthesis throughout the night.
But most importantly, it tastes like a peanut butter cup. (Don’t worry about the cottage cheese—once it’s blended, it’s smooth and impossible to detect.)
What you’ll need:
1 cup cottage cheese
1/2 scoop chocolate casein protein powder
1 Tbsp natural peanut butter
1 Tbsp PB2
2 tsp splenda (optional)
How to make it:
In a food processor, blend all ingredients.
371 calories, 45 g protein, 15 g carbohydrates, 2g fiber, 15 g fat
Source by menshealth